CrossFit – Sat, Sep 30 Mog Mile WOD (Time) 4 Rounds For Time 19 Ground to Overhead Dumbbell/Kettlebell @ 53/35 (swing or snatch) 19 Front Squats @ 53/35 19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38) 400 m run with KB/DB Rules for Mog Mile WOD*Your weight (dumbbell,
CrossFit – Fri, Sep 29 The Harvel WOD (Time) The Harvell WOD (Workout of the Day) can be done by anyone. The Workout is a team workout consisting of 2 people, and where only one person can work at a time. Additionally each exercise must be completed in the order described in its entirety before
CrossFit – Thu, Sep 28 Metcon (Weight) 7×1 of the following complex: 3 Position (High-Hang, Hang, Floor) Power Snatch @ 60-65% Rest 60 secs btwn sets Do not exceed 65% of 1 RM Metcon (Time) For time: 12-9-6 Wall WalksDB Squat Snatch 50/35 *Single DB L1: 1/2 Wall WalkL2: 1 WW=4 Shoulder Taps (Nose&Toes)L3: 1
CrossFit – Wed, Sep 27 Metcon (Weight) 7×1 of the following complex: 3 Position (High-Hang, Hang, Floor) Power Clean + 1 Jerk @ 60-65% Rest 60 secs btwn sets Do not exceed 65% of 1 RM Metcon (AMRAP – Reps) 3 Rounds of the following AMRAP: 5 AMRAP:10 DB DL 2×50/3550′ Farmer Carry Lunge 2×50/3510
CrossFit – Tue, Sep 26 Metcon (4 Rounds for reps) Sprints: 4x400m Rest 1:1 *each run will be scored separately in Wodify Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups L1: Jumping Pull-upsL2: Ring Rows or Barbell Pull-ups Scale the weight of the barbell accordingly.
